Vegan Pregnancy

It is important to eat a varied, balanced diet during pregnancy, whether you’re vegan or not. However, as a vegan you may feel a little nervous about going vegan or staying vegan during pregnancy due to familial pressures and misinformation.

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. These diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.

Some of the most essential baby-boosting nutrients are more easily found in meats and other animal-based products, but that doesn’t mean vegans can’t get them. We can!

For a full list of vegan sources of all essential nutrients, click here.

PROTEIN

Pregnant people need more protein than ever as it helps build cells and makes hormones for your growing baby.

What to eat:

Tofu

Beansprouts

Beans

Lentils

Soya milk

Wholegrains

Seeds and nuts

Hummous

CALCIUM

Calcium is important for building your baby’s bones, muscles, heart and nerves, particularly during the third trimester.

What to eat:

Raisins

Prunes

Almonds

Green leafy veg eg: kale, spinach, watercress

Broccoli

Swede

Calcium set tofu

Soya milk (fortified)

Tahini

IRON

Believe it or not, your blood volume increases by almost 50% during pregnancy to support you and your developing baby, and iron is required to produce more red blood cells. It’s important to get enough iron as deficiency can result in anaemia.

Lucy Taylor, of Bloom Nutritionist, says that “there is no greater risk of iron deficiency if you’re vegan or vegetarian” and that in fact, most people on plant-based diets actually get more dietary iron than those who aren’t on a plant-based diet.

Your GP might prescribe an iron supplement for you depending on your circumstances, but it’s also a great idea to munch on iron-rich foods as well.

VITAMIN D

As Irish people, we simply do not get enough sun in our part of the world, so many of us are deficient in vitamin D without knowing it. It’s important for pregnant people to ensure an adequate supply of vitamin D throughout pregnancy, as it’s essential for building and maintaining healthy teeth and bones.

According to the HSE, in severe cases low levels of vitamin D can cause rickets in children. Get as much sun as you can, but be wary that it probably isn’t enough to maintain your vitamin D levels, particularly if you have dark skin or you wear sunscreen.

Most pregnancy multivitamins contain vitamin D, but if you decide to take a vitamin D supplement on its own, talk to your GP or pharmacist about one that’s right for you. Many brands may not be suitable for pregnant and breastfeeding people.

OMEGA 3s

Omega 3s provide energy for the body and are used to form eicosanoids, which have wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems.

DHAis a key component for the developing brain and eyes. It is particularly important for the brain, nervous system and eyes of developing infants. Dr Michael Gregor recommends that vegan pregnant people supplement 200mg of preformed, uncontaminated DHA and consume ALA from plant-based sources such as flaxseed, walnuts, and canola oil.

The DEVA brand is a good EPA/DHA supplement, but speak to your GP before buying to ensure it is the right choice for you.

Make sure to see your GP regularly throughout your pregnancy to ensure everything is okay and that you’re meeting all your needs, and ask them questions if you have any concerns.